Are you curious about exploring a vegan or plant-based diet but worried about potential nutritional gaps? If you asked yourself questions like “Where would I get my protein or  iron?” or “What about vitamin B12?” you’re certainly not alone. These questions often arise for those considering plant-based eating, reflecting common concerns about missing out on essential nutrients. Let’s explore these concerns, sift through the facts, and see if a vegan diet can actually provide all of the necessary nutrition.

nuts for protein

The Common Concerns

When people think about vegan diets, they often jump to the idea that vegans eat leaves and grass, are depleted and sacrificing nutrition, mainly protein, iron, calcium, vitamin D, omega-3 fatty acids, and vitamin B12. It’s true, these nutrients are essential, but it’s entirely possible to obtain them from a smart vegan diet and it’s also possible to miss out on them in a meat and dairy-based diet.

Here’s how:

  • Protein: Who hasn’t heard the infamous protein question? Where do you get your protein?  Let us set the record straight: All plants have protein! In fact, plants are where the biggest, strongest animals get their protein!  For humans, legumes, lentils, chickpeas, tofu, tempeh, and quinoa are just a few plant-based protein powerhouses. But all vegetables have enough protein to keep humans well-muscled! Greens, potatoes, rice  and even fruits are just some ways to easily meet your amino acid needs. You don’t even have to think about it if you eat a variety of foods.
  • Iron: Yes, vegans need to be mindful of iron. But too much iron isn’t good either. Many plant foods are rich in iron. Think spinach, lentils, fortified cereals, and pumpkin seeds. Pair these with foods high in vitamin C, like oranges or bell peppers, to boost iron absorption.
  • Calcium: Got animal mothers milk? In order to obtain milk from cows or goats, mother cows are kept in perpetual pregnancy and their babies are removed traumatically. The milk is then marketed to humans. We can have good karma plant milks that are better for us. As for calcium we’ve got fortified plant milks and juices, tofu, broccoli, and kale, all of which are excellent sources of calcium.
  • Vitamin D: This one’s tricky for everyone, not just vegans. The good news? You can get vitamin D from fortified foods and 20 minutes of direct sunlight (safely). Plus, supplements are an easy fix.
  • Omega-3 Fatty Acids: Flaxseeds, chia seeds, walnuts, and hemp seeds are fantastic plant sources of Omega-3s. If you’re worried about EPA and DHA, algae-based supplements are an effective vegan option. Many doctors are now saying that omega-3 fatty acid supplementation is not necessary and that all fats actually contribute to sluggish blood flow. So get your omega-3’s directly from plant foods, as new science reveals more.
  • Vitamin B12: It’s found in the bacteria of the soil that the plants sit in and yes some of it comes into our digestive tract, so don’t be “too clean”! No worries, though, as B12 is added to many fortified foods like nutritional yeast, and B12 supplements are a reliable source. B12 is stored in the body for a long time, as well. Approximately 40% of people in the US are deficient in Vitamin B12, but only about 3% of the population is vegan. This illustrates that B12 deficiency is not exclusive to those following a vegan diet and can affect a broad swath of the population regardless of dietary preferences.

vegan salad

Debunking the Myths

The idea that vegans are all weak and pale from nutrient deficiencies is outdated and far from accurate. In fact, studies have shown that vegans often have healthier biomarkers than their meat-eating counterparts. We’re talking lower cholesterol, better heart health, and lower risks of autoimmune diseases. Plus, being mindful about food choices means many vegans are more tuned in to their nutritional needs than the average person.

Switching to or maintaining a plant-based diet actually means having robust health. Like any diet, it requires enjoying a variety of different colors and textures in foods and an understanding of where your nutrients come from. With resources like Boon Broth achieving a balanced vegan diet is more accessible than ever.

boon broth

Boon Broth: A Nutrient Power-Up

This is where we introduce you to Boon Broth. This delicious plant-based broth is a fantastic addition to any vegan or veg-curious diet. It’s not only tasty but also packed with plant protein, 72 trace minerals, vitamins B12 and D. Whether you’re looking to enhance your meals with extra flavor or boost your nutrient intake, Boon Broth is your friend. Check it out here: Boon Broth.